mclainst

Jan 1st 2018

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Year of mass: Phase One--Linear Mass

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1-4: Rep range 4-6. Rest up to 4 minutes.

Legs 6 exercises, 52 mins

Back and Biceps 9 exercises, 57 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

Chest and Triceps 10 exercises, 1 hr 4 mins

Legs 6 exercises, 53 mins

Back and Biceps 9 exercises, 1 hr 13 mins

Barbell Deadlift	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 120s
T Bar Row	3x6 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 120s
EZ Bar Curl	3x6 reps	rest: 120s
Cable Reverse Curl	3x6 reps	rest: 120s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Chest and shoulder 10 exercises, 59 mins

Barbell Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Cable Cross-Over	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Dumbbell Shoulder Shrug	3x6 reps	rest: 60s
Barbell Seated Tricep Extension	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s